Fitness

A) E4M x 4 sets

– 16 alternating piston bench press (top down)

– 8-12 supinated pull-ups

– 8-12 hollow rocks

 

B) Every 6 minutes x 3-4 sets:

– 500/400m row

– 10 perfect push-ups

– 20 sit-ups

– 30 RKB swings

 

Performance

A) E4M x 4 sets – bench press

Set 1: 12 @ 68%

Sets 2-4: @ 62%

*After every set perform 8-12 supinated pull-ups

 

B) Every 6 minutes x 3-4 sets:

– 500/400m row

– 10 strict handstand push-ups or L-seated DB press

– 20 toes to bar

– 30 perfect push-ups